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Finding Rest in Recovery by Trish Frye, LCDC Healthy Habits for Sleep

Issue 07 October 2013 Quarterly Newsletter

Contact PDAP:

www.pdap.com/sahome.htm 210-227-2634

2 Centers at:

10226 Ironside 210-697-9766 122 Woodhull 210-927-4644

Ever since I quit drinking I haven’t been able to sleep.

I think I’m going to die if I don’t get some sleep.

I’m scared to sleep because I have nightmares about using dope and wake up crav-

ing.

These are common complaints often heard from people in early recovery. It is

common for newly sober people to struggle with sleep—so much so that it is a

wonder this topic is not addressed more readily in the recovery community.

There are a number of reasons why people experience sleep problems in early

recovery, including the fact that alcohol and drugs may have been influencing

individuals’ sleep patterns for a long time. Often when sleep did occur it was

chemically enhanced or induced. Withdrawal side effects from many substances

(including marijuana) can include sleep difficulties. Finally people getting sober

tend to be stressed, easily agitated, impatient and hyper-aware. The transition

from substance use to sobriety can be overwhelming and anxiety inducing, which

prohibits sleep.

While losing a night’s sleep won’t kill anyone, it certainly leads to fatigue and in-

creases the experience of unclear thinking that people often complain about

when they first get sober. Most people find that once they have been sober for a

while they regain the ability to sleep restfully. But for those that continue to

struggle, the lack of sleep can make them vulnerable to relapse. These problems

can usually be resolved with a bit of education, with time, and with a little bit of

self-disciplined effort. Things like having a regular bed and wake time, avoiding

caffeine/nicotine, and getting regular exercise does help. In the meantime prac-

tice finding rest rather than trying to force sleep.

(Continued on page 3)

Set a regular bed time

& wake time and stick

to it no matter what.

Even on weekends.

Exercise regularly

(mornings are best).

Eliminate stimulants

like coffee, and choco-

late at least 5 hours

before bedtime.

Start relaxing about 1

hour before bedtime.

TV, computer games,

phones, etc. will stimu-

late rather than relax

you so try reading or a

warm bath instead.

Finish eating 2-3 hours

prior to bedtime.

Get a complete physi-

cal.

“Surrender.” The stumbling block in my addiction has become

the cornerstone of my recovery.

Ph

oto

by

Tri

sh F

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Parent Perspective by Maggie O

I generally think of myself as a grateful person. I like to tell

people when I am appreciative of them or of something

that they did. I can always find the good in a person or a

situation. At this point in my life I have so much that I am

grateful for. I pretty much think this has been the case for

my entire life except for my obnoxious teenage years. But

I don’t know many grateful teenagers—that is just par for

the course.

Looking back, and that is something I am grateful for -

HINDSIGHT, my normally grateful spirit was empty and

envious when I came to PDAP. There was little to nothing I

was grateful for. I was so beat down by trying to control

an uncontrollable situation that I was no longer myself.

I remember seeing other seemingly “normal” families and

being saddened and angered. When I heard the news of a

friend’s pregnancy instead of excitement or joy I thought,

“Why put yourself through this garbage?” I was a very

dark, gloomy version of myself.

When we look at our loved ones during the worst of their

disease sometimes they can be unrecognizable. They no

longer resemble the sweet children we once knew. They

are driven by their disease. I think I was in a very similar

situation only I didn’t know I was there. But I knew I hated

my life and what was happening to my son.

So I kept coming to meetings. I kept bringing my son to

meetings, even when he and I didn't want to be there I’d

make us get up and go. I listened to other’s stories of

hope. I shared my stories, I got a sponsor. I kept going to

meetings. I went out for coffee afterwards to visit with

other families. I worked my steps.

Something started to happen. Little by little the cold me

started to thaw out. I knew that my life was unmanagea-

ble and I believed God could help restore my sanity. My

prayers changed from “God fix my son” to “God thank you

for this child.” It was as if I could start seeing the beauty in

what some might call an ugly situation.

Not only could I recognize the beauty in the situation but I

was grateful for it. I was grateful for the ugly, dark, sad

events because they brought me to where I am now and it

will take me to wherever else I may go.

Looking back with a grateful heart and without regrets I

can recognize that it was a conscious decision to turn my

life over to the care of God that restored my sanity and, in

turn, a grateful heart.

So with gratitude, I say I am so happy to be at this place in

my life with people who mean so much to me and who

have been so instrumental in my recovery. People who

have loved me when I didn’t love myself. People who

have welcomed, loved, and supported my son. People

who have helped heal him. I am grateful for the staff and

counselors for being healers. Sometimes a healer has

tattoos or a mo-hawk and takes kids to the beach. I am

grateful for all of the parents, spouses, and siblings that

are being healed because their loved one is here getting

well. And I am grateful for God’s Will.

“Breaking the Silence”

Please join us for the October Breaking the Silence education event (free to the public) featuring

Dr. Jason Z.W. Powers, MD, MAPP and author of When the Servant Becomes the Master. Dr.

Powers will be available after his presentation for a Q&A session and book signing.

Monday, October 28, 2013 at 6:00pm Alamo Heights Junior School Auditorium

7607 N. New Braunfels, San Antonio, TX 78209

Dr. Jason Z.W. Powers , MD, MAPP is a board certified physician in both family and addiction medi-

cine and the Chief Medical Officer at Right Step and Spirit Lodge chemical addiction treatment cen-

ters in Houston, TX.

This event would not be possible without the generous support from volunteers and community

partners. Thanks to the Palmer Drug Abuse Program (PDAP), the Alamo Heights ISD Wellness Pro-

gram, The Alamo Heights School Foundation, the Right Step & Spirit Lodge, The Alamo Heights Jun-

ior School and the Twig Book Shop for supporting this event!

This event is free to and 1.5 continuing education hours approved by TCBAP provider #0613-88

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Finding Rest in Recovery (continued from page 1)

Perhaps one of the most important things that can be done in ear-ly (and late) recovery is learning how to rest. This is different than sleep. When people learn to rest they learn to manage stress and the benefits of good stress management are endless. Practice good rest throughout the day and at night. Give up the fight to fall asleep and just rest. Play. Pray. Take your shoes off. Clean your clutter – both literal and spiritual. Spend time in nature. Journal. Breathe. Meditate. Practice letting go. When we rest we are able to begin to savor life, for life was not meant to be an endurance contest. We rest in order that we don’t use up our resources and throw away the things that are im-portant. Without rest we react from a survival role. If we don’t rest intentionally we will be forced to rest in illness. Rest is meant to restore us and when we find healthy rest than restful sleep can come. So give up the fight and frustration to sleep and start by finding rest.

Counseling Center Needs and Wish List

Paper Towels

Toilet Paper

Copy Paper

Pens

HEB/Wal-Mart

Gift Cards

Afterschool

snacks

Cleaning Supplies

Liquid Hand Soap

Paper Cups/Plates

Coffee/condiments

File Folders

Volunteer Recep-

tionist

DVD’s (non R rated)

Trash Bags-Large

Gas Cards

Board Games,

playing cards, etc

Thank you notes

to our host facili-

ties

Relapse Dreams by T.C.

Sleep disturbances are very com-

mon in the newly sober individu-

al. One form of disruption is

“relapse dreams,” also known as

“slip dreams.” These dreams are

very common in newly sober

people however people in long

term recovery can experience

“relapse” in their dreams also.

During sleep they experience

what it is like to be using alcohol

or drugs again. In the dream they

may be enjoying the experience

or suffering from a nightmare.

Sometimes they wake up craving

or even smelling or tasting the

substance. These types of dreams

can be extremely disturbing.

It is not uncommon to wake up

from this type of dream in a semi-

panic state or with feelings of

guilt. It is important that people

realize that slip dreams are a nor-

mal part of recovery and not an

indicator of pending doom.

In early recovery this may be the

mind’s way of assisting with the

grief process that occurs when

one gets sober. In later recovery

these dreams may be a sign that

people need to put more focus

into their recovery journey. In

either case it is always a good

idea to share with a sponsor or

counselor about these dreams in

order to take the emotional pow-

er and anxiety out of the experi-

ence.

Is this a dream?

Sobriety Award

The “Monkey Fist” is a mariner’s

knot that when tied to heaving

lines is thrown from ship to ship

or ship to shore. In the Palmer

Drug Abuse Program, group

members wear the Monkey Fist

to represent 30 days of sobriety

and contact with safe harbor. A young person is pre-

sented with her 30 day

fist.

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_____________________________________________________________________________________________________________________________________

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San Antonio, TX 78278

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